Obstacle Course Trials: Leave at 10am from CrossFit Nola w/Mollie
Saturday Team WOD
Run 800m/Row 1000m
1 length centipede with push up
1 length Samson stretch
Then 2 rounds:
5 shoulder pass thrus
5 wall squats
5 pull ups (use a buddy for assistance)
5 dips (use a buddy for assistance)
5 knees to elbows
In teams of 4, complete 4 rounds "relay style"
1 rope climb
10 DB Squat Clean Thrusters 35/25
20 Box Jumps 24/20
30 Abmat sit ups
40 Double Unders
** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round.
** 30 minute cut-off.
** No more than 1 box and 2 sets of dumbbells per team.
** Sub 3 rope pulls for 1 rope climb.
** Full hip extension on top of the box.
** Sub 100 singles for 40 doubles.
504-861-0610 (call or text)
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